AO: Warning Track
QiC: Dow
Pax Count: 11
Pax List: Barbara, Cotter Pin, Dow, Honeycomb, Paddy, Plucker, Smokey, Splat, Suit, Sunshine, Tommy Boy
FNG Count: 0
Downrange:
Warm up:
SSH, Don Q, Weed Pickers, Tin Soldiers, Merkins, and run around the island
The Thang:
First Song: Danger Zone. Plank jacks throughout. Merkin on “Danger Zone”. Switch to Mtn Climbers half way through
Beat the freeze
Second Song: Flower by Moby. Squats up and down
Run to stop sign and back (~.25 miles)
Exercises I was going to do at the end: 5, 10, 15, 10, 5 Curls and then same thing with OHP
Run around Island
Exercises I was going to do at the end: 5, 10, 15, 10, 5 Squats and then same thing with Lunges (Single Count/Easy way) and then same thing with Calf Raises
Run around Island
Third song: Bodies. Hold plank. Number is said – merkin. Bodies is said – donkey kick on wall
Fourth song: Tubthumping. SSH until he says I get knocked down then burpee
CoT:
Prayers for Suit’s travels. Prayers for everyone’s families in general